Summer is a wonderful time to enjoy the great outdoors, but the heat can pose challenges to staying active and healthy – especially here in the UK where we often aren’t prepared for it! Whether you love hiking, swimming, or simply playing outside with your family, it’s important to take precautions to avoid heat-related issues. Here are our top five tips to help you stay active and healthy this summer.
Hydration – Your Best Friend in the Heat
Hydration is key to staying healthy and active, especially in the summer heat. When you exercise, you lose water through sweat, and in hot weather, this loss is even more pronounced. Dehydration can lead to fatigue, dizziness, and more serious conditions like heat stroke.
Top Tips for Staying Hydrated
- Drink Plenty of Water – Aim to drink at least 8-10 glasses of water a day, and increase this amount when you’re active or spending time in the sun.
- Electrolyte Balance – Sometimes water isn’t enough, especially if you’re sweating a lot. Consider drinks that replenish electrolytes, such as sports drinks or coconut water.
- Eat Water-Rich Foods – Incorporate foods like watermelon, cucumbers, and oranges into your diet. These can help keep you hydrated.
- Carry a Reusable Water Bottle – Always have a water bottle with you and take sips regularly, even if you don’t feel thirsty.
Choose the Right Time for Activities
Timing is everything when it comes to staying active in the heat – indeed, in countries which regularly have high temperatures it’s not unusual for people to schedule their day to avoid the hottest parts of the day. The sun is most intense between 10 a.m. and 4 p.m. and often hottest between 12 and 2, so it’s best to plan your outdoor activities for the cooler parts of the day.
This means the best option is often Morning or Evening Workouts
For Morning Workouts, aim to exercise in the early morning, when temperatures are lower and air quality is also better. This can be refreshing and energizing (and also might help if you’re a hay fever sufferer)
Evening workouts are best done once the sun starts to set. As the sun sets, the temperature drops but in summer there is still plenty of light, making it another good time for outdoor activities. Plus, it can be a great way to unwind after a busy day.
When the heat is too great or your schedule simply won’t allow a chance, consider indoor activities. Gyms, indoor pools, and even your own home can be great places to stay active without exposing yourself to extreme heat. While some of these are only an option if there’s air conditioning, the pool is always cool!
Dress Appropriately for the Weather
Many people overlook the fact that the clothes you wear can make a big difference in how comfortable you feel in the heat. Opt for light, breathable fabrics that wick away sweat and allow your skin to breathe.
Choose:
- Light-Colored Clothing – Dark colors absorb more heat, while light colors reflect it. Choose whites, pastels, and light shades to stay cooler.
- Breathable Fabrics – Materials like cotton, linen, and moisture-wicking synthetics are ideal for summer.
- Sun Protection – Wear a wide-brimmed hat, sunglasses, and sunscreen with SPF 30 or higher to protect your skin from harmful UV rays.
Listen to Your Body
Heat exhaustion and heat stroke are serious conditions that can occur when your body overheats – with some planning, they’re also quite easy to avoid. If you do choose to exercise in the heat, It’s crucial to recognize the signs and take action immediately.
Watch out for…
- Heat Exhaustion – Symptoms include heavy sweating, weakness, dizziness, nausea, and headache. If you experience these, move to a cooler place, drink water, and rest.
- Heat Stroke – This is more severe and can be life-threatening. Symptoms include a high body temperature, confusion, rapid pulse, and loss of consciousness. Seek emergency medical attention if you or someone else shows these signs.
Stay Active Safely
Keep in mind that not all activities need to be high-intensity. Low-impact exercises can be just as effective and are often safer in the heat – being too hot can reduce your performance and also your reaction speed in the event of a threat or danger. Don’t forget that being hotter also makes the body work harder and increases overall intensity level, so you may well be able to achieve the same exercise intensity with less actual “effort”. Some good activities to consider include..
- Swimming – This is a perfect summer activity that keeps you cool while providing a full-body workout.
- Walking or Hiking – Choose shaded trails or walk during cooler parts of the day.
- Yoga – Practicing yoga indoors can help you stay fit and flexible without overheating.
- Cycling – Early morning or evening rides can be enjoyable and less strenuous in the heat.
- Water Sports – Kayaking, paddleboarding, and water volleyball are great ways to stay active and cool.
- Outdoor Games – Set up a game of badminton, frisbee, or catch in the early morning or late afternoon.
- Fitness Classes – Join a local fitness class that meets indoors or in a shaded area.
Stay active and stay safe!
Staying active and healthy during the summer heat is all about preparation and listening to your body. By staying hydrated, choosing the right times for activities, dressing appropriately, and recognizing the signs of heat-related illnesses, you can enjoy all that summer has to offer without compromising your health. Incorporate a mix of low-impact activities and fun outdoor games to keep your fitness routine enjoyable and effective.
At Complete Chiropractic we care about your well-being. If you have any questions or need more tips on staying healthy in the heat, feel free to reach out to us. Stay cool, stay active, and have a fantastic summer!
